A good vertical jump gives athletes an immense advantage, especially basketball players. A well calculated and implemented power jump strategy can make a significant difference between making a shot and miss.
Some basketball players are naturally gifted with a super spring that gives them the ability to reach great heights with ease. If you are not lucky with such talent, you can learn how to increase your vertical jump through training and exercise.
These workouts depend on improving your reaction time and perfecting the art of jumping quickly. Other strategies depend on your training strength; the ability of your muscles power to propel you to great heights when needed.
Thousands of articles, videos, and books exist on how to improve your vertical jump. This makes it an uphill battle for athletes to determine what is right. Fortunately, we have gathered the best strategies that have been scientifically proven to boost your jump.
Depth jump exercise is a common strategy that enhances vertical jump capacity. In this exercise, you jump off a box approximately the height of your vertical jump limit then jumping up immediately your feet touch the ground. This strategy makes your body accustomed to conserving and using elastic energy to push yourself up quickly with power.
“A proper depth jump must be done by standing on a firm surface preferably 1 to 2 feet high,” Says Mark Keith, a Sports and Fitness Trainer. “Step off with one foot, land with knees slightly bent and jump back immediately. Depending on your level of experience and strength, carry out 1 or 2 sets of 4 to 7 reps.”
You can modify the exercise further by adding hurdles, increasing box heights or doing repetitive jumps. Once you perfect maintaining and using elastic energy to jump, reaching high vertical heights are possible.
Imagine what you can achieve once your muscle memory is trained to launch your body quickly and accurately from a bent position. That is what jump squats are designed to achieve. They use your body weight to enhance muscle memory through resistance training. The same strategy is used to for strength exercise training through the addition of weights to assist your legs with power up.
Like all other forms of training, jump squats are successful with a proper technique. During the squats, your knees should be on our toes and keep your back straight. Jump as high as you can get once you are low to the ground. For maximum results, repeat these reps over 1 to 2 sets.
Jump squat training will help you develop an explosive movement technique that gives you power and speed to execute when needed at an intense rate.
Vertical jump success also depends on your ability to stretch legs as quickly as possible. The Hip flexor stretch is a proven way to advance, reinforce and exercise this ability. Hip flexor stretches plays crucial role in assisting your knee to pull up and loosen muscles. When making vertical jumps, muscle tightness limits you from reaching maximum height.
The Hip flexor stretch is practiced by lunging your back knee to your hip. By applying little force, push your pelvis forward until you feel like your femur and pelvis have met. Hold that position for approximately two seconds and repeat the exercise at least 8 times.
Trap Bar Dead-lift
As you may have noticed, force is very important when making vertical jumps. Trap bar deadlift helps you build that force. The exercise is a little bit easier than squats. With a few learning and training sessions, you are good to go.
Training is done by standing in the middle of a trap bar and holding both handles. Lift the bar in one clean motion with your back straight. Continue with the same exercise while adding weight.
The Trap bar drift technique is similar to the bio mechanics of achieving vertical jumps. The weight at the center enables you to remain upright.
Bulgarian Split Squats
Now that you have harnessed strength and power its time you learn the importance of balance. Bulgarian split squat helps you maximize strength and at the same time keep a good balance when launching your body up in the air.
The technique is flexible since you can use weights or just use your body weight to get the resistance needed. Stand in front of a bench and place one foot on it. With one hand, hold dumbbells and lower yourself until the knee kisses the floor. Launch yourself up to a standing position.
Repeat 8 reps over 3 sets for both legs. Training to develop and balance speed and force is essential is getting explosive moves needed for making vertical jumps, powerful weapon on any basketball court.
Everyone knows how to use a jumping or skipping rope. Did you know it can help you improve your vertical jump on the court? Most health and sports experts know the benefits of a jumping rope to athletes. It helps you enhance your aerobic ability and coordination. It plays a vital role in helping you burn extra calories to keep your fit. Also, research indicates that the rope reduces the chances of athletes injuring their feet and ankles while playing.
Jump-roping has been proven to improve all leg muscles from gluts to hamstrings and to calves something a good jumper have to possess. Since when skipping you are constantly jumping, it builds your endurance as your body gets used to fighting the force of gravity even though you are not jumping to a maximum height.
Jumping rope is flexible as you can do it anywhere. It is suitable for warm up. For satisfactory results, jump for approximately ten minutes in every workout.
Perfecting how to increase your vertical jump is critical for basketball. Every time you take a shot think of all the forces, muscles, balancing and strategies you need to improve on to become a superstar. The success of training is measured by the ability to master, endure and execute a skill at the right time in the right way. How do you improve your vertical jump?